Breakfast recipe
Oven-baked egg muffins with courgette, sweetcorn, spring onions, potato, parsley, and a quick tomato salsa.
Shop Sorted can help flag food rules, but it cannot guarantee that a meal or product is allergen-free or suitable for your needs. Always check retailer labels, product packaging, ingredients and substitution notices before buying, cooking or eating.
Recipe times, servings, calories and nutrition notes are estimates for planning. They are not medical or dietary advice. Check food is cooked safely and adjust recipes for your household's needs.
Image: Shop Sorted generated asset
Ingredients
two12-hole non-stick muffin tins, each hole at least100ml, measuring jug to check hole capacity, 3l mixing bowl, scales, knife and chopping board, 30cm by40cm roasting tray
Method
For more than 4 servings, divide all displayed ingredients into separate batches of no more than 4 servings and use each batch’s share. Heat the oven to 200°C conventional /180°C fan. Use two 12-hole non-stick muffin tins, each hole holding at least 100ml to the brim; check with measured water and dry. Grease six holes per serving in this batch with 5ml oil. Check both tins fit with air space around them. Grate the courgette and squeeze firmly in a clean cloth to remove free liquid.
Cut all potatoes into 1cm cubes. Toss on a 30cm by 40cm tray with the remaining 10ml oil and all paprika. Roast for 18–22 minutes, turning halfway, until a knife passes easily through the centres. Do not add firm potatoes to the egg mixture.
Slice all spring onions, chop all parsley and finely dice the tomatoes. Measure 2g lemon zest and 15ml juice, saving unused lemon. Whisk all eggs with the measured zest and two-thirds of the parsley in a 3l bowl.
Allow potatoes to stop steaming, then stir them into the eggs with all squeezed courgette, drained cooked sweetcorn and spring onions. Divide equally between six holes per serving in this batch, never filling above three-quarters.
Bake for 18–22 minutes until puffed and fully set, with no liquid egg in the centre. Swap tins between shelves halfway if needed for even cooking. Check the centre of a muffin from each tin; continue cooking if still liquid. Rest for 5 minutes before loosening.
Mix all tomatoes with the measured lemon juice and remaining one-third of the parsley. Divide the complete batch equally between its servings: six small muffins per person, with all tomato salsa alongside.
